CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Shoulder kips
Barbell front rack stretch
Shoulder presses
AMRAP 5 Minutes:
-5 Push presses
-6 Lunge jumps
-5 Pull-ups
-Handstand hold (sub wall walk hold)
*Increase weight each round.
WOD
Bike/Push Presses/Row (Time)
5 Rounds for time of:
-20/15 Cal Echo/Assault bike
-10 Push-presses, 95#/65#
-20/15 Cal row
*Rest 5 minutes between rounds. Rx+ 135#/95#